Can you help me with my routine?

I am a 30 year old male. My whole youth I competed in gymnastics, I stopped at age of 23.

I couldn't handle the gruelsome sessions that were taking 2+ hours plus multiple wrist and shoulder injuries I got. After that I started just lifting and doing grappling.

Last year I was just doing grappling so I lost around 5kg of muscle and overall I don't feel in shape like I used to.

Thing is I am super busy, my wife is pregnant and I just fucking hate going to the gym.

What I am just doing lately and I figured out I like this way of training is the following.

I either do upper body or lower body.

When I do my upper body I just do dumbell bench press 12 reps 10 deep breaths repeat 6 reps repeat 3 reps. I do then the same with wide pull ups, oh press and incline rows.

I go home - my whole session is 30 min max. Then I go do my lower body that's just deep squats I work it up to my max and I leave the gym.

Already 2 months in and I feel good but maybe someone more smarter and not lazy like me can recommend me something else.

I don't care about PR. I want to keep on being strong and supplement my grappling while I waste as least time as possible in the gym.

I have nightmares from my gymnastic days and I just don't want to feel like that ever again.

Anyone?

Thanks